FCF #263
- WARMUP
- Animal Walks
- Single Leg Cone Reach 3 Direction accumulate 12 reps a side (slow and controlled)
- ACCESSORY
- 4 Rounds
- Plank Cone Reach 6 Each Arm https://youtu.be/T4vxT6XBxzE
- Side Plank (elbows) :30 seconds each side
- Rest 1 min between rounds
- METCON (Partner)
- 4 Rounds
- Assault Bike 2 min @ 425/325 watts
Assault Bike 30 sec @ 250/150 watts
Assault Bike 10 sec @ 550/450 watts
Assault Bike 10 sec @ 650/550 watts
Assault Bike 10 sec @ 750+/650+ watts
rest 3 min between sets
- *Each person completes 4 Rounds*